Free download for first 50 participants
eBook Release is on July 20, 2025.
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about the challenge
Shape Your Mind & Body Challenge with Dr. Janis
Dr. Janis is your guide on this journey to renewal and strength. With a passion for inspiring women, she brings expertise in mindset transformation and her understanding of the struggles of menopausal, stress and pregnancy weight gain. Join her to unlock your full potential and embrace a healthier, more resilient you. Let's elevate your mind. Your body will follow.
Challenge Overview
- Duration: 90 Days (August 3rd - October 31st, 2025)
- Target Audience: Christian women seeking a mindset shift and muscle-building, particularly those experiencing life changes like menopause.
- Focus: Renewing the mind (Romans 12:2), elevating thinking, and building/rebuilding muscle.
- Team Challenge: Participants are encouraged to form teams of 3-5 people, choose a team name, and designate a leader for internal check-ins. Wanna go solo. Individuals winners will be chosen as well as group.
- Weekly Content: Inspirational videos from Dr. Janis, weightlifting and exercise tips, and a weekly email campaign.
welcome to the challenge
If you are still reading, your are ready to elevate your mind and body. Welcome to the "Shape Your Mind & Body Challenge" with Dr. Janis! I am absolutely thrilled you've chosen to embark on this transformative 90-day journey with us. This isn't just about physical changes; it's about a profound renewal of our minds and spirits, all rooted in God's truth.
Our guiding scripture for this challenge is Romans 12:2 (NIV): "Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will."
This verse is our bedrock. It reminds us that true transformation begins within – in our thoughts, our beliefs, and our perspective. As we renew our minds, our bodies will naturally follow suit. We'll be focusing on elevating our thinking and building/rebuilding muscle, especially for those of us navigating significant life changes like menopause, which can bring unexpected shifts.
This challenge is designed for community and accountability! We strongly encourage you to gather a team of 3-5 incredible women. This team will be your support system, your cheerleaders, and your accountability partners throughout the next 90 days. Choose a name for your team that inspires you, and designate one person as the team leader to help coordinate your internal check-ins.
Your First Step:
Form your team of 3-5 women and choose a powerful team name! Reply to this email with your team name by [Insert Date - e.g., August 8th] to be officially entered! Let's build a sisterhood of strength and transformation.
I'm praying for each of you as we begin this incredible journey together. Get ready to be shaped, renewed, and empowered!
Our guiding scripture for this challenge is Romans 12:2 (NIV): "Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will."
This verse is our bedrock. It reminds us that true transformation begins within – in our thoughts, our beliefs, and our perspective. As we renew our minds, our bodies will naturally follow suit. We'll be focusing on elevating our thinking and building/rebuilding muscle, especially for those of us navigating significant life changes like menopause, which can bring unexpected shifts.
This challenge is designed for community and accountability! We strongly encourage you to gather a team of 3-5 incredible women. This team will be your support system, your cheerleaders, and your accountability partners throughout the next 90 days. Choose a name for your team that inspires you, and designate one person as the team leader to help coordinate your internal check-ins.
Your First Step:
Form your team of 3-5 women and choose a powerful team name! Reply to this email with your team name by [Insert Date - e.g., August 8th] to be officially entered! Let's build a sisterhood of strength and transformation.
I'm praying for each of you as we begin this incredible journey together. Get ready to be shaped, renewed, and empowered!
Weekly Workout Activities:
Let's keep it Simple. Use your journal to help you stay on track and monitor your progress.
Below are options for Walking & Weightlifting.
These are designed to be accessible, even for beginners, and can be done at home with minimal equipment (light dumbbells, resistance bands, or even just bodyweight). Encourage participants to listen to their bodies and modify as needed.
Week 1: Foundation & Form
Week 2: Engaging More Muscles
Week 3: Core & Stability
Week 4: Full Body Integration
Week 5: Adding Intensity (Small Increments)
Week 6: Refine & Revisit
Week 7: Unilateral Focus (One Side at a Time)
Week 8: Power & Endurance
Week 9: Integration & Flow
Week 10: Mindful Movement
Week 11: Sustaining Your Strength
Week 12: Celebrating Progress & Looking Forward
Let's keep it Simple. Use your journal to help you stay on track and monitor your progress.
Below are options for Walking & Weightlifting.
These are designed to be accessible, even for beginners, and can be done at home with minimal equipment (light dumbbells, resistance bands, or even just bodyweight). Encourage participants to listen to their bodies and modify as needed.
- Warm-up (5-10 minutes before each workout): Light cardio (marching in place, arm circles), dynamic stretches (leg swings, torso twists).
- Cool-down (5-10 minutes after each workout): Static stretches (holding stretches for 20-30 seconds).
Week 1: Foundation & Form
- Walking: Aim for 20-30 minutes of brisk walking 3-4 times this week. Focus on good posture and a steady pace.
- Weightlifting (Choose 3 days this week, allowing for rest days):
- Bodyweight Squats: 3 sets of 8-12 repetitions. Focus on sitting back as if into a chair.
- Wall Push-ups: 3 sets of 8-12 repetitions. Stand facing a wall, place hands shoulder-width apart, lean in, and push back.
- Chair Dips (Modified): 3 sets of 8-12 repetitions. Sit on the edge of a sturdy chair, place hands beside hips, slide forward slightly, and bend elbows to lower your body.
Week 2: Engaging More Muscles
- Walking: Increase to 30-40 minutes of brisk walking 3-4 times, or incorporate a hilly route if available.
- Weightlifting (Choose 3 days this week):
- Reverse Lunges (Alternating Legs): 3 sets of 8-10 repetitions per leg. Step back with one leg, lower hips until both knees are bent at 90 degrees.
- Bicep Curls (light weights/water bottles): 3 sets of 10-15 repetitions. Keep elbows tucked in.
- Overhead Press (light weights/water bottles): 3 sets of 10-15 repetitions. Press weights straight overhead.
Week 3: Core & Stability
- Walking: Continue with 30-40 minutes of brisk walking. Add a short sprint interval (1 minute fast walk, 2 minutes moderate walk) a few times.
- Weightlifting (Choose 3 days this week):
- Plank (on knees or toes): 3 sets, hold for 20-45 seconds. Keep a straight line from head to heels.
- Glute Bridges: 3 sets of 12-15 repetitions. Lie on your back, knees bent, feet flat. Lift hips off the floor, squeezing glutes.
- Bent-Over Rows (light weights/resistance band): 3 sets of 10-15 repetitions. Hinge at hips, keep back straight, pull weights towards chest.
Week 4: Full Body Integration
- Walking: Aim for 40-45 minutes of walking, exploring new routes or walking with a friend.
- Weightlifting (Choose 3 days this week):
- Sumo Squats (wider stance): 3 sets of 10-15 repetitions.
- Push-ups (on knees or full): 3 sets of as many as possible with good form (AMRAP).
- Lateral Raises (light weights/water bottles): 3 sets of 10-15 repetitions. Lift weights to the side, up to shoulder height.
Week 5: Adding Intensity (Small Increments)
- Walking: Aim for 45-50 minutes of walking, or try to increase your average pace.
- Weightlifting (Choose 3 days this week):
- Goblet Squats (holding one light weight at chest): 3 sets of 10-12 repetitions.
- Tricep Extensions (overhead with one light weight): 3 sets of 10-15 repetitions. Hold weight with both hands, extend overhead.
- Calf Raises: 3 sets of 15-20 repetitions. Stand and lift onto the balls of your feet.
Week 6: Refine & Revisit
- Walking: Focus on consistent 45-50 minute walks. Try walking up and down stairs if available.
- Weightlifting (Choose 3 days this week):
- Review and refine form on all exercises learned so far. Choose 5-6 exercises from previous weeks.
- Increase repetitions or sets if comfortable (e.g., 4 sets instead of 3, or aim for higher reps within good form).
Week 7: Unilateral Focus (One Side at a Time)
- Walking: Incorporate intervals of faster walking or light jogging if comfortable for 1-2 minutes at a time. Total 45-50 minutes.
- Weightlifting (Choose 3 days this week):
- Single-Leg Romanian Deadlifts (no weight or very light): 3 sets of 8-10 repetitions per leg. Focus on balance and hamstring stretch.
- Single-Arm Rows (with light weight): 3 sets of 10-12 repetitions per arm. Rest one hand on a chair or bench for support.
- Step-Ups (onto a sturdy low step/bench): 3 sets of 10-12 repetitions per leg.
Week 8: Power & Endurance
- Walking: Challenge yourself with a longer walk (60 minutes) once this week, and maintain 45-50 minutes for other days.
- Weightlifting (Choose 3 days this week):
- Squat Jumps (low impact, small jump): 3 sets of 8-10 repetitions. If jumping is too much, just rise onto toes at the top of the squat.
- Incline Push-ups (hands on a higher surface like a table): 3 sets of 10-15 repetitions.
- Wall Sits: 3 sets, hold for 30-60 seconds. Sit against a wall as if in a chair.
Week 9: Integration & Flow
- Walking: Focus on consistency and enjoyment. 45-50 minutes of walking 3-4 times.
- Weightlifting (Choose 3 days this week):
- Create a "circuit" of 3-4 exercises (e.g., squats, push-ups, planks, bicep curls). Perform each exercise consecutively with minimal rest, then rest for 1-2 minutes and repeat for 3 rounds.
Week 10: Mindful Movement
- Walking: Practice mindful walking – pay attention to your breath, surroundings, and the feeling of your feet on the ground.
- Weightlifting (Choose 3 days this week):
- Continue with circuit training, but focus on slower, more controlled movements to deepen muscle engagement.
- Add 5-10 minutes of light stretching or foam rolling to your post-workout routine.
Week 11: Sustaining Your Strength
- Walking: Maintain your walking routine, perhaps exploring a new park or trail.
- Weightlifting (Choose 3 days this week):
- Pick your 6 favorite exercises from the challenge. Perform 3-4 sets of 10-15 repetitions for each.
- Consider increasing the duration of your planks or wall sits.
Week 12: Celebrating Progress & Looking Forward
- Walking: Enjoy your walks! Reflect on how much stronger you feel.
- Weightlifting (Choose 2-3 days this week):
- Perform a "celebration workout" of your favorite exercises. Focus on feeling strong and capable.
- Spend extra time stretching and reflecting on your journey.